Stormy Beatdown and a Half

Preamble:

Many PAX traveling for Spring Break, so the Q was grabbed at the last minute.  Due to travel schedules Sprocket and I planned for an early pre-beat down form 6:30 – 7:15, with hopefully more PAX  showing at 7:00.  Weather didn’t look great and the storms were on the way, so we grabbed a spot user the walkway of the high school and got started.

Warm-O-Rama:

• SSH
• Imperial Walkers
• Weed Pickers
• Arm Circles

The Thang:

Co-Q for the pre-beatdown.  We had planned for a little hill work, but the approaching storms changed that.  We set up three circuits:

1. Sandbag
2. Kettle Bell
3. Cinder

PAX rotated through each station switching up the exercise each time.  After each complete PAX a quick run to the front doors and back.  Accompanied by Led Zeppelin, PAX performed varieties of: Kettle Bell Swings, Kettle Bell Cleans, Curls, Overhead Press, Skull Crushers, Bent Over Rows, Over shoulder sandbag toss, among others.

Turkey showed up at 7:00 we continued the pre-beat down for another 15 until Sprocket had to get on the road.

At 7:15,with a new playlist, the Beatdown continued in similar fashion with the Sandbag, Kettle Bell, and Cinder. Circuits with some ab work, and other exercises thrown in. The lightning let up a bit, so we were able to hit the pull-up bars a few times.  Circuits continued until it was time to finish up with a little Mary.

COT:

• Prayers for everyone traveling.
• Continued prayers for Turkey’s M’s recovery from medical issues.
• Prayers for all those dealing with injuries, including Tank and his Plantar Fasciitis.

Naked-Man Moleskin:

Always a pleasure to lead.